Instant Relief of Neck pain | Best Spine Surgeon | |Mangattil Rajesh | Spine Surgeon London | www.spinesurgeon.london

These are very simple exercises that will help you control your neck and arm pain instantly

Neck pain is a most common cause of pain and discomfort for anyone who works in an office

 

The obvious reason is your poor POSTURE

It disrupts your plans

You have to take time off from work

No one at your workplace believes you!

It comes on so suddenly..

Simple Exercises for Neck Pain

It is normal to feel and hear popping sounds during these exercises

Reasons:

1)  to the release of the tissues stuck together

2) movement of the locked small joints of the neck

3) stretch of the ligaments and muscles of the neck from poor posture

 

It is harmless and you need to worry only if you feel a sharp pain during the pop most of the time

Exercises for instant neck pain relief | Mangattil Rajesh | Best Spine Surgeon London | www.spinesurgeon.london

Start Gently & Slowly

Work within the limits of your pain

Stop if it hurts and start again

May have to wait a few days

You can do these exercises at your place of Work

Before you start
Please take your medications
Exercise 1 - Front Stretch
Instant relief of neck pain - Forward Bend | Mangattil Rajesh | Spine Surgeon London | www.spinesurgeon.london

In a seated and relaxed position

1) Lean back slightly

2) Gently tilt your head forward

3) Touch your chin to your chest

4) Feel the stretch in your neck muscles

5) Count slowly to 5

6) Slowly return to the starting position

7) Repeat 5 times

Exercise 2 - Back Stretch
Instant relief of neck pain - Backward Bend | Mangattil Rajesh | Spine Surgeon London | Neck Exercises | Best Spine Surgeon London | www.spinesurgeon.london

In a seated and relaxed position

1) Carefully tilt your head back

2) Look upwards gently as far as you can

3) Feel the stretch in your neck

4) Count slowly to 5

5) Return to the starting position

6) Repeat this 5 times

Exercise 3 - Side Stretch
Instant relief of neck pain - Side to Side Stretch | Mangattil Rajesh | Best Spine Surgeon London | Stretches for Neck Pain | www.spinesurgeon.london

In a seated and relaxed position

1) Tilt your head to right side

2) Gently aim to touch your right shoulder

3) Feel the stretch on the other side

4) Count slowly to 5

5) Return to the starting position

6) Repeat this 5 times

Now tilt your head to the left side 

1) Gently aim to touch your ear to left shoulder

2) Feel the stretch on the other side

3) Count slowly to 5

4) Return to the starting position

5) Repeat this 5 times

Exercise 4 - Neck Turns
Instant relief of neck pain - Side to Side Stretches | Mangattil Rajesh | Best Spine Surgeon London | Neck Stretches | www.spinesurgeon.london

In a seated and relaxed position

1) Turn your head to right side

2) Feel the stretch on the other side

3) Count slowly to 5

4) Return to the starting position

5) Repeat this 5 times

Now turn your head to the left side

1) Feel the stretch on the other side

2) Count slowly to 5

3) Return to the starting position

4) Repeat this 5 times

Exercise 5 - Circle your Neck
Instant relief of neck pain - Circle your Neck | Mangattil Rajesh | Best Spine Surgeon London | Neck Stretches for instant relief | www.spinesurgeon.london

In a seated and relaxed position

1) Tilt your head to right side

2) Feel the stretch on the other side

3) Tilt towards the back

4) Tilt over to the left side

5) Come to the front

Take Rest

Now tilt your head your left side

1) Feel the stretch on the other side

2) Tilt towards the back

3) Tilt over to the right side

Take Rest

Repeat this 5 times each each side

Exercise 6 - Neck Retractions
Instant relief of neck pain - Pull back your Neck and hold | Mangattil Rajesh | Best Spine Surgeon | Neck Stretches for Neck pain | www.spinesurgeon.london

In a seated and relaxed position

1) Gently pull your head straight back

2) Align your ears with your shoulders.

3) Feel the stretch around your neck

4) Count to 5

5) Slowly return to the start

6) Repeat 5 times

Exercises for instant neck pain relief | Mangattil Rajesh | Best Spine Surgeon London | www.spinesurgeon.london

Recent Reviews about London Spine Surgeon Mr Mangattil Rajesh

JolitaV

Mr Rajesh was excellent and I count myself very fortunate that he is my consultant surgeon. I could not have asked for a more courteous and professional experience. I could not fault anything. Mr Rajesh was very professional he explained everything in detail on all my visits. From initial consultation to post op Mr Rajesh took care of everything.

Dr Bhav Gami

Thank you so much to Mr Rajesh for helping my father when he was an inpatient at the height of the pandemic. Mr Rajesh is an amazing surgeon and was very informative, thorough and professional. Luckily my father was not infected with Covid 19 despite being an inpatient for 6 weeks.

Kemal Ykm

Dr Mangattil Rajesh is my hero he has helped me a great deal with my fractured back after a car accident. My recovery has improved significantly ever since he took on my case with regular consultations and real talk. He knows his stuff so I trust him with every decision we make together Lore Epsom.

Benefits of Spine Physiotherapy

Got questions?

Feel free to talk to me. I will be happy to answer all your questions and concerns.

Make your appointment today!

Frequently Asked Questions

Yes. Physiotherapy is one of the most successful ways to treat Neck pain.

It helps in improving the flexibility and strength of neck muscles.

Physiotherapy helps you manage the symptoms in a better manner this way.

Physiotherapy combined with medications and the application of heat/ice can treat most types of Neck pain successfully.

Physical therapy can help heal the inflammation, strengthen the muscles and increase flexibility.

Only in rare cases, you may need a spine injection or a minimally invasive spine surgery.

Yes. You can do Neck exercises every day.

In fact, regular daily Neck pain stretches and exercises are recommended to improve posture

You will feel a gradual decrease in pain and an increase in tone and strength

This also reduces the risk of Neck pain returning or becoming worse.

You should not exercise if you have severe Neck pain or if the pain goes down your arm.

At the same time, resting for too long, usually, anything more than a couple of days will make it harder to get moving again.

You should start applying ice packs or heat packs to see if the pain eases.

If it doesn’t after a few days of rest, you should consult the Best Spine Surgeon in London.

Insurance Affiliations

Spine Surgeon London is authorised by all major Insurance companies. We offer seamless and world class treatment for your Back pain or Neck pain. We accept all major Insurances. We are fee assured with the following private medical insurers:

Call for an Appointment

Takes just a minute to schedule